Training Log Archive: bishop22In the 28 days ending Feb 28, 2011:
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Monday Feb 28, 2011 #
12 PM
Swimming 35:07 [3] 0.97 mi (36:12 / mi)
4:13/8:21
1:35,35,34,34,35
3:29,33
1:35,35,34,34,35
3:29,33
8 PM
Biking 23:00 [2] 8.22 mi (2:48 / mi)
ahr:109 max:130
Random Hills Level 12 @ 92rpm
Easy effort, but the hip/groin discomfort was magnified. I hope that means it is helping any strength/flexibility problems.
Easy effort, but the hip/groin discomfort was magnified. I hope that means it is helping any strength/flexibility problems.
Elliptical 24:00 [2] 3.02 mi (7:57 / mi)
Jumped on the elliptical since I did not feel like being on a treadmill.
Sunday Feb 27, 2011 #
12 PM
Running long 1:21:05 [2] 9.35 mi (8:40 / mi)
Tight schedule again today, so I dropped myself off in Spencerport on the way to Zach's Bantam A league championship game in Brockport and ran like so to get there. Wind was not too bad, but running mostly west added up. Pace was pretty steady, although I had a couple of stretches at 8 min pace when the wind was less of a factor.
Zach scored the first goal, then had an assist en route to a 6-2 win.
The day started with Luke's basketball games at Fisher at 8 and 9:15 (lost a tough one, despite Luke's 16 points, then won big).
Zach scored the first goal, then had an assist en route to a 6-2 win.
The day started with Luke's basketball games at Fisher at 8 and 9:15 (lost a tough one, despite Luke's 16 points, then won big).
Saturday Feb 26, 2011 #
3 PM
Running 48:59 [2] 6.17 mi (7:57 / mi)
Ran the roads in EA for the first time in quite some time (especially excluding Christmas and the Fahreholtz loop). Did the old standard: Knox-Willardshire!
Wanted to go longer, but this is all I could fit in (at least the 2nd half was quicker). Busy day - while Chris had Zach up in Lake Placid for the ESG Ski-o (rumor is Gold!), Luke had hockey playoffs in Batavia at 9am (lost 4-0, but it was only 1-0 into the third and they had chances), then he had basketball at MCC at 10:20 (despite the hustling traffic on the thruway, all I could do was get him there at halftime). They played a talented team from the city - down by 14 when Luke got there; lost by 11. Had to hit 4:30 Mass before going to the Sabres game, since Luke has hoops at 8 and 9:10 tomorrow, then it's off to Brockport for Zach's playoff championship game. Bottom line is that I need to find a way to get a longer run in tomorrow.
8:37 at Circle (8:08 pace)
25:39 at Knox/Willardshire (8:18)
40:59 at Circle (7:41)
48:59 home (7:33)
Wanted to go longer, but this is all I could fit in (at least the 2nd half was quicker). Busy day - while Chris had Zach up in Lake Placid for the ESG Ski-o (rumor is Gold!), Luke had hockey playoffs in Batavia at 9am (lost 4-0, but it was only 1-0 into the third and they had chances), then he had basketball at MCC at 10:20 (despite the hustling traffic on the thruway, all I could do was get him there at halftime). They played a talented team from the city - down by 14 when Luke got there; lost by 11. Had to hit 4:30 Mass before going to the Sabres game, since Luke has hoops at 8 and 9:10 tomorrow, then it's off to Brockport for Zach's playoff championship game. Bottom line is that I need to find a way to get a longer run in tomorrow.
8:37 at Circle (8:08 pace)
25:39 at Knox/Willardshire (8:18)
40:59 at Circle (7:41)
48:59 home (7:33)
Thursday Feb 24, 2011 #
6 AM
Running 53:12 [3] 6.96 mi (7:39 / mi)
GTA - 7 of us today. Erik was "recovering" from the Gatineau Loppet (50K classic on Sat; 50K skate on Sun), so the pace was easier than usual at times and the surges were not quite as severe, but I was still dropped a bit a few times. The route, and the splits:
Stone/Cricket 0.78 6:04 (7:45 pace)
96/Crestview 2.48 18:22 (7:15)
Calkins/Tobey 5.31 40:27 (7:48)
Chelsea/Stone 6.80 51:53 (7:41)
Erik's 6.96 53:12 (8:21 up the Stone hill, giving all I had)
Stone/Cricket 0.78 6:04 (7:45 pace)
96/Crestview 2.48 18:22 (7:15)
Calkins/Tobey 5.31 40:27 (7:48)
Chelsea/Stone 6.80 51:53 (7:41)
Erik's 6.96 53:12 (8:21 up the Stone hill, giving all I had)
Wednesday Feb 23, 2011 #
12 PM
Swimming 34:40 [3] 0.97 mi (35:44 / mi)
4:15/8:28
1:35,37,36,36,34
3:34,28
Not too bad after the slight layoff.
1:35,37,36,36,34
3:34,28
Not too bad after the slight layoff.
Tuesday Feb 22, 2011 #
1 PM
Running 45:19 6.0 mi (7:33 / mi)
weight:163.5lbs
Speed - Week 8 on the treadmill at the Y.
After the fail last Thursday, I decided to ease back just a bit and see if that can improve my GTA effort this week. So, I kept the 6 x 880 at 8.9mph, even though I had more in me, even coming off the long weekend.
8:16 mile w/up
3:21, 3:21, 3:21, 3:21, 3:21, 3:21
(2:11, 2:09, 2:09, 2:10, 2:10, 2:10 recovery)
3:58 1/2 mile w/dn, included 4 x 100m strides @ 8.9
After the fail last Thursday, I decided to ease back just a bit and see if that can improve my GTA effort this week. So, I kept the 6 x 880 at 8.9mph, even though I had more in me, even coming off the long weekend.
8:16 mile w/up
3:21, 3:21, 3:21, 3:21, 3:21, 3:21
(2:11, 2:09, 2:09, 2:10, 2:10, 2:10 recovery)
3:58 1/2 mile w/dn, included 4 x 100m strides @ 8.9
Monday Feb 21, 2011 #
6 PM
Running 35:36 [2] 4.05 mi (8:47 / mi)
Planned on swimming at lunch, but didn't have the financial outlook turned in, so no go. Got home and it was cold and I was hungry (and tired from the late night), but I could not put up another goose egg, so I got myself out the door for an easy neighborhood run, by telling myself I just had to go 30 minutes. Was able to go a bit farther, by turning left when I got to Qualtrough..
Sunday Feb 20, 2011 #
Note
(rest day)
No chance to run today. After Mass it was straight to Buffalo for the Sabres game - poor offensive performance, again. Then picked Brigid and Dan up in EA and drove to Geneva to meet Tim for the Avett Brothers show. Home around 1:15am.
Saturday Feb 19, 2011 #
6 PM
Running long 1:26:17 [2] 9.61 mi (8:59 / mi)
A serious HTFU run. I was trying to tell myself that I was injured enough from Thursday to not run, but I couldn't justify that. I finally made it out the door and with the wind and ice, I went thru the 1/4 mile in 2:29 and knew it was going to be a survival run. I had to avoid traffic as much as possible since it was dark and the roads were icy, so this was my route.
The wind was quite serious, mostly out of the north. When I was headed east on the short stretch of Ridge, I was hoping to not hit ice because I thought I'd be blown all the way across the wide shoulder and into traffic.
My hip seemed no worse than prior to Thursday; we'll see what tomorrow brings.
Splits:
Yorktown/Simone 1.41 13:31 (9:35 pace)
Jewelberry/Hatch 2.84 26:53 (9:20)
5 Mile/Jaclyn 4.10 37:57 (8:49)
Shoe/Summit 5.65 51:49 (8:55)
Shoe/5 Mile 7.96 1:11:42 (8:37)
Home 9.61 1:26:17 (8:52)
The wind was quite serious, mostly out of the north. When I was headed east on the short stretch of Ridge, I was hoping to not hit ice because I thought I'd be blown all the way across the wide shoulder and into traffic.
My hip seemed no worse than prior to Thursday; we'll see what tomorrow brings.
Splits:
Yorktown/Simone 1.41 13:31 (9:35 pace)
Jewelberry/Hatch 2.84 26:53 (9:20)
5 Mile/Jaclyn 4.10 37:57 (8:49)
Shoe/Summit 5.65 51:49 (8:55)
Shoe/5 Mile 7.96 1:11:42 (8:37)
Home 9.61 1:26:17 (8:52)
Friday Feb 18, 2011 #
Note
(rest day)
Although the hip was feeling a fair amount better than yesterday, there did not seem much sense in testing it out with a run, although the weather was quite fine (if a bit windy). I would have gotten a swim in, but the pool schedule did not mesh with my schedule, which including waiting for dish to turn our two dishes into one.
Thursday Feb 17, 2011 #
6 AM
Running 47:31 5.56 mi (8:33 / mi)
A setback at GTA, we'll have to wait to see how severe. Started out just fine, despite some early surges that made me work fairly hard. Making the right turn near the Pittsford Y, my right hip "seized up". I thought I was going to have to stop, but just slowing down made it manageable (although perhaps not smart) to continue. I knew I slowed down quite a bit, but I was shocked when I gmapped the route and looked at the splits to find that I was going north of 9 min/mile. I would have guessed under 8:30.
After sitting around all morning, it seems my hamstring is now somewhat tender as well. This does not bode well for the longer run planned for the weekend.
After sitting around all morning, it seems my hamstring is now somewhat tender as well. This does not bode well for the longer run planned for the weekend.
1 PM
Swimming 37:30 [3] 1.02 mi (36:45 / mi)
4:15/8:40
1:35,37,38,39,38
3:41,36,31
Mostly just coasted thru. The hip was no problem whatsoever in the water. Of course, I had to limp to the Y and back.
1:35,37,38,39,38
3:41,36,31
Mostly just coasted thru. The hip was no problem whatsoever in the water. Of course, I had to limp to the Y and back.
Wednesday Feb 16, 2011 #
Note
(rest day)
Got an invitation for a free lunch that it would not have been wise to pass up, so I missed the scheduled swim. Departed work early to catch Z's final Nordic race of the season, then it was straight to RIT, just in time for the Sectional indoor track meet. Solid performances were turned in there. The 4x8 couldn't quite hold off R-H, which was too bad, but it was not at full strength (neither individually, nor as a team). Val almost initiated a Schroeder sweep of the 1000s, running 3:03, but getting surprised and nipped by 0.03 seconds at the wire, after leading the whole way, just before AJ went alone to a 2:32, winning by 7 seconds, with Ben running from the slow heat, nipping JMatt's time by 0.29 seconds for the 6th and final scoring position. And Afro-Thunder almost beat the NY State XC Class A Champion in the 1600, after Annelise had a big PR in the 1500, running 5:08.
I even stayed for the 4x4s, since 2 girls and 3 guys from the distance team were in those relays. And we even had an XC runner on the boys 4x2.
I even stayed for the 4x4s, since 2 girls and 3 guys from the distance team were in those relays. And we even had an XC runner on the boys 4x2.
Tuesday Feb 15, 2011 #
1 PM
Running intervals 44:54 6.0 mi (7:29 / mi)
Week 7 of speed, again on the treadmill at the Y at lunch. Decided to do 4 x 3/4 miles this time, to toughen up with longer intervals, with 660 yd recovery. Improvement is still coming - looking forward to the Shamrock Run in 18 days.
8:17 w/up mile
4 x 3/4 @ 8.9mph, 9.0, 9.1, 9.1:
5:02, 4:58, 4:54, 4:55
(recovery 6.6/7.0mph: 3:14, 3:13, 3:15)
7:06 w/dn (7/8 mile)
8:17 w/up mile
4 x 3/4 @ 8.9mph, 9.0, 9.1, 9.1:
5:02, 4:58, 4:54, 4:55
(recovery 6.6/7.0mph: 3:14, 3:13, 3:15)
7:06 w/dn (7/8 mile)
Monday Feb 14, 2011 #
6 PM
Running 36:00 [2] 4.29 mi (8:24 / mi)
Easy run from the rink after dropping Luke off for practice. Quite windy, although not nearly like the wind that woke us up this AM. Still enough to slow me down westbound on this route:
Regina/Gravel 1.40 12:25 (8:53 pace)
Gravel/Klem 2.47 21:17 (8:19)
Klem/Five 3.04 26:01 (8:12)
Rink 4.29 36:00 (7:59)
Regina/Gravel 1.40 12:25 (8:53 pace)
Gravel/Klem 2.47 21:17 (8:19)
Klem/Five 3.04 26:01 (8:12)
Rink 4.29 36:00 (7:59)
Sunday Feb 13, 2011 #
11 AM
Running long 1:21:36 [2] 9.58 mi (8:31 / mi)
weight:158.5lbs
The temp got above freezing, making for a more pleasant run. Ran south, which happened to get much of the wind out of the way early, so it was quite warm coming back. Had to lose the gloves, then the hat.
Here is the route.
Splits:
Wither/Embury 0.74 6:32 (8:51 pace) - sloppy conditions to start
Qual/Atlantic 1.77 15:16 (8:27)
Pana/Pen v Hunt 3.38 28:25 (8:10) - up, then down
Old Pen/Pen 4.26 36:25 (9:04) - up Old Penfield hill
Pen/Land 5.54 47:25 (8:37) - slightly up
Dugway/Bloss 6.87 58:20 (8:12) - down Dugway
Bloss/Brown 7.71 1:06:26 (9:36) - up Blossom
Home 9.58 1:21:36 (8:08)
Weight is from after the run, so artificially quite low.
Here is the route.
Splits:
Wither/Embury 0.74 6:32 (8:51 pace) - sloppy conditions to start
Qual/Atlantic 1.77 15:16 (8:27)
Pana/Pen v Hunt 3.38 28:25 (8:10) - up, then down
Old Pen/Pen 4.26 36:25 (9:04) - up Old Penfield hill
Pen/Land 5.54 47:25 (8:37) - slightly up
Dugway/Bloss 6.87 58:20 (8:12) - down Dugway
Bloss/Brown 7.71 1:06:26 (9:36) - up Blossom
Home 9.58 1:21:36 (8:08)
Weight is from after the run, so artificially quite low.
Saturday Feb 12, 2011 #
2 PM
Running 51:00 [2] 6.13 mi (8:19 / mi)
Ran to Luke's hockey game at Webster from home, like so.
Wanted to get 60 minutes in, but didn't have enough time. Stretch on the bike path was thru the snow, hence the extremely slow pace (despite staying close to 160 strides per minute).
8:37 at Plank
22:38 at Old Ridge (8:09 lap pace; 8:19 pace) - 2.7189
29:46 at Maple & Bike Path (8:03; 8:15) - 3.6053
36:09 at Bike Path & Gravel (10:00; 8:31) - 4.2438
51:00 at rink (7:53; 8:19) - 6.1295
Wanted to get 60 minutes in, but didn't have enough time. Stretch on the bike path was thru the snow, hence the extremely slow pace (despite staying close to 160 strides per minute).
8:37 at Plank
22:38 at Old Ridge (8:09 lap pace; 8:19 pace) - 2.7189
29:46 at Maple & Bike Path (8:03; 8:15) - 3.6053
36:09 at Bike Path & Gravel (10:00; 8:31) - 4.2438
51:00 at rink (7:53; 8:19) - 6.1295
Friday Feb 11, 2011 #
Note
(rest day)
Couldn't get out at lunch time, and by the time I left work it was too late to run before our dinner reservation.
Thursday Feb 10, 2011 #
12 PM
Swimming 32:56 [3] 0.91 mi (36:11 / mi)
4:12/8:31
1:34,37,37,36,37
3:39,34
Left something in the tank, since it was too cold and I was too tired for GTA this AM, so I have to run later.
1:34,37,37,36,37
3:39,34
Left something in the tank, since it was too cold and I was too tired for GTA this AM, so I have to run later.
8 PM
Running 55:42 7.2 mi (7:44 / mi)
Marathon Pace workout - 6 miles in 45:39
7.0 to 7.9 mph during the first mile: 8:08 (4:15 + 3:53)
7:36, 7:36, 7:36, 7:35, 7:36, 3:47
4:04 w/dn + 1:44 last 0.2
Started late in the second period and stopped when regulation time ended about 30 seconds before the Y closed. Got to hear the OT win on Myers's goal with 4.5 seconds left, back in the car.
7.0 to 7.9 mph during the first mile: 8:08 (4:15 + 3:53)
7:36, 7:36, 7:36, 7:35, 7:36, 3:47
4:04 w/dn + 1:44 last 0.2
Started late in the second period and stopped when regulation time ended about 30 seconds before the Y closed. Got to hear the OT win on Myers's goal with 4.5 seconds left, back in the car.
C • cold 2
Wednesday Feb 9, 2011 #
Note
(rest day)
Original plan was to do some skiing at Mendon after Zach's race, but I tried to watched some of his race in the deep snow in the south meadow, wearing my boots (snow, not ski) and wound up with blisters and saturated socks, so the skiing was bagged.
Tuesday Feb 8, 2011 #
6 AM
Strength (Snow Shoveling) 11:00 [2]
Forgot to go back out and shovel after dinner last night, while it was still "warm", and I paid the price this AM as new snow had fallen and covered the rutted ice below. Only did Chris's side since I had to park on that side last night as well. The plow zone was a bear.
12 PM
Running intervals 45:35 6.0 mi (7:36 / mi)
max:163
Week 6 of "speed" - week 6 already? I guess time flies, even when winter drags on. Today, I got back on the figurative horse. I had still been afraid to retry the ladder that I nearly failed a few weeks ago, but I rode the momentum that I picked up last week to have the confidence to tackle it this week. On the treadmill at the Carlson Y, did 440, 880, 1320, 1320, 880, 440, with recovery = have the completed interval. 8.9mph for the first 4 intervals, then 9.0 and finished with a 9.3/9.5 combo.
8:19 w/up
1:41, 3:21, 5:02, 5:01, 3:19, 1:36
(rec 1:05, 2:11, 3:15, 3:16, 2:10)
5:19 w/dn
Wore the hr strap and it took awhile to kick in and was strange at first, but seemed to settle into the low 160s during the intervals, starting with the second 1320. Only dropped to the low/mid 140s during recovery, but I think it was doing too much smoothing or something.
8:19 w/up
1:41, 3:21, 5:02, 5:01, 3:19, 1:36
(rec 1:05, 2:11, 3:15, 3:16, 2:10)
5:19 w/dn
Wore the hr strap and it took awhile to kick in and was strange at first, but seemed to settle into the low 160s during the intervals, starting with the second 1320. Only dropped to the low/mid 140s during recovery, but I think it was doing too much smoothing or something.
7 PM
Strength (Snow Shoveling) 5:00 [2]
Spent 15 minutes on the lower part of the other half of the driveway before the Sabres game - they are on VS tonight, so I get to watch.
Sunday Feb 6, 2011 #
12 PM
Skiing (Ski-O) 40:00 [2] 2.0 mi (20:00 / mi)
I keep trying to give Ski-O one more chance, and it keeps dumping on me. Today the skating and active double poling on groomed trails seemed fine, but every time I hit a patch of something else, the snow/ice clumped up on the bottom of my skis (up to 2-3 inches thick, and a couple of feet long) and prevented me from skiing. The scariest part was coming over the top and down one small hill when my left ski was iced up and my right ski was clean after a brief climb. The left ski would not go and the right ski wanted to fly - I thought I was going to rip my groin.
I gave up after 3 controls - I was tired of clearing off the bottom of my skis and then hitting another section not groomed or well-tracked and getting clogged up again. I would have done some plain skiing, but Luke had some basketball going on, so we went there instead. And I say we, because Zach also did the ski-o, but not really. He lost his e-punch after the second control and was out for about an hour and 15 minutes before coming back empty-handed (empty-fingered). Luckily it had already been turned in. I had forgotten to tell him about the trick of pinning the strap to the glove.
I have to admit that Byrncliff was fun last week, but it was all groomed trails; however, when it comes to other courses (even when it is "80% skateable"), I have to learn to just say "no thanks".
I gave up after 3 controls - I was tired of clearing off the bottom of my skis and then hitting another section not groomed or well-tracked and getting clogged up again. I would have done some plain skiing, but Luke had some basketball going on, so we went there instead. And I say we, because Zach also did the ski-o, but not really. He lost his e-punch after the second control and was out for about an hour and 15 minutes before coming back empty-handed (empty-fingered). Luckily it had already been turned in. I had forgotten to tell him about the trick of pinning the strap to the glove.
I have to admit that Byrncliff was fun last week, but it was all groomed trails; however, when it comes to other courses (even when it is "80% skateable"), I have to learn to just say "no thanks".
1 PM
Running 8:00 [2] 1.0 mi (8:00 / mi)
Just a short jog to see if I could happen upon Zach finishing.
Saturday Feb 5, 2011 #
12 PM
Running long 1:25:00 [2] 10.09 mi (8:25 / mi)
Drove to Mount Union College in Alliance, OH with Walt to catch nate's track meet. Arrived to find nate chatting with Uncle Nico and stevewhittxc, so our top 3 seniors from the Class of 2010 were all in the house!
We arrived for the 11am start, but the track events did not start until 1pm, so that gave me a chance to get the scheduled long run done. I didn't really know where I was going, but I remembered the route and mapped it here. Felt slower than 8:25 pace, given the conditions (just below freezing, some ice falling for a bit and poorly maintained roads and unmaintained sidewalks), but I was fairly tired when I finished.
Steve and Nico ran the DMR for Fredonia - I had 55 and 4:36 the hard way (62, 68, 76, 70). Nate ran the mile (but not until 5:20pm!) and looked quite good for about 5 laps before fading to 4:47. He came back in the 800 and ran a smart race and almost won his heat. Only 2:08, but it was a race for position rather than time and he finished quite strong (a few more meters and he had the guy).
We stayed around for the 1000, despite the lateness and the poor road conditions. I think Nico ran 32 every lap to move from last to perhaps 3rd in the fast heat. Steve was not far behind.
We arrived for the 11am start, but the track events did not start until 1pm, so that gave me a chance to get the scheduled long run done. I didn't really know where I was going, but I remembered the route and mapped it here. Felt slower than 8:25 pace, given the conditions (just below freezing, some ice falling for a bit and poorly maintained roads and unmaintained sidewalks), but I was fairly tired when I finished.
Steve and Nico ran the DMR for Fredonia - I had 55 and 4:36 the hard way (62, 68, 76, 70). Nate ran the mile (but not until 5:20pm!) and looked quite good for about 5 laps before fading to 4:47. He came back in the 800 and ran a smart race and almost won his heat. Only 2:08, but it was a race for position rather than time and he finished quite strong (a few more meters and he had the guy).
We stayed around for the 1000, despite the lateness and the poor road conditions. I think Nico ran 32 every lap to move from last to perhaps 3rd in the fast heat. Steve was not far behind.
Friday Feb 4, 2011 #
12 PM
Running 48:04 [2] 5.65 mi (8:30 / mi)
Easy run, stretching last Friday's route to cross the ped bridge from Colby and return via Monroe, like so. 10:27 for the 10-min stretch on Monroe - not bad for the conditions (some slush and wind).
Splits:
Location Dist Time Pace (Lap)
East/Good 0.86 7:30 8:46 (8:46)
East/Culver 1.73 15:07 8:44 (8:42)
Colby/Park 2.36 20:13 8:34 (8:06)
Monroe/Culver 3.58 31:20 8:46 (9:09) - this one doesn't seem right, even though I was feeling the wind and it took some time to get up the Ped Bridge ramp
Monroe/490 4.07 35:23 8:41 (8:08)
Monroe/Good 4.48 38:38 8:37 (7:57)
Chestnut hydrant 5.36 45:50 8:33 (8:13)
Y 5.65 48:04 8:31 (7:43)
Splits:
Location Dist Time Pace (Lap)
East/Good 0.86 7:30 8:46 (8:46)
East/Culver 1.73 15:07 8:44 (8:42)
Colby/Park 2.36 20:13 8:34 (8:06)
Monroe/Culver 3.58 31:20 8:46 (9:09) - this one doesn't seem right, even though I was feeling the wind and it took some time to get up the Ped Bridge ramp
Monroe/490 4.07 35:23 8:41 (8:08)
Monroe/Good 4.48 38:38 8:37 (7:57)
Chestnut hydrant 5.36 45:50 8:33 (8:13)
Y 5.65 48:04 8:31 (7:43)
Thursday Feb 3, 2011 #
6 AM
Running 56:31 [3] 6.85 mi (8:15 / mi)
GTA - 9 of us in attendance on this chilly morning. Some snow and ice on most of the roads. I think this is close to the route, but something must be wrong, because the pace couldn't have been that slow, even with the snow/ice and the stretches thru deep snow on the connector trails we took, given that I was mildly dropped a few times.
1 PM
Swimming 34:58 [3] 0.97 mi (36:03 / mi)
4:14/8:32
1:35,36,37,35,33
3:36,30
Even my arms felt heavy, trying to swim after running this AM.
1:35,36,37,35,33
3:36,30
Even my arms felt heavy, trying to swim after running this AM.
Wednesday Feb 2, 2011 #
Note
(rest day)
Unable to get to the Y at lunch, then stuck at work until 7:20.
6 AM
Strength (Snow Shoveling) 15:00 [2]
Well, the weathermen have predicted about 12 of the last 2 blizzards here. Webster schools were canceled as of last night, but this morning the roads were clear, no snow was falling and there have been several mornings where the conditions were much more hazardous and the schools stayed open.
That didn't mean it wasn't a chore to shovel...
That didn't mean it wasn't a chore to shovel...
Tuesday Feb 1, 2011 #
12 PM
Running 49:16 6.5 mi (7:35 / mi)
Week 5 of "speed" and I'm starting to turn the corner. I was still afraid to try the ladder that includes 1200s again, and I started out with a sore back and limited range of motion in the hips and groin, so I was worried, but once again the mile w/up was just enough to be ready to go. I did the 6 x 880 again, and since it was really starting to feel like tempo pace, I kept increasing the speed.
1 mi w/up - 8:16
6 x 880 @ 8.7mph, 8.7, 8.8, 8.9, 9.0, 9.2
3:26, 3:26, 3:24, 3:21, 3:19, 3:15
440 recovery @ 6.6/7.0 (2:09-2:10) between each (2:16 after last one as I attempted to get heart rate - seems to have topped out a little above 152)
1 mi w/dn - 7:46, included 5 x 100m strides at 9mph
1 mi w/up - 8:16
6 x 880 @ 8.7mph, 8.7, 8.8, 8.9, 9.0, 9.2
3:26, 3:26, 3:24, 3:21, 3:19, 3:15
440 recovery @ 6.6/7.0 (2:09-2:10) between each (2:16 after last one as I attempted to get heart rate - seems to have topped out a little above 152)
1 mi w/dn - 7:46, included 5 x 100m strides at 9mph